GO RED!

Happy Friday! It’s National Wear Red Day! Make it your mission to wear red today. The purpose of wearing red is to fight heart disease in women.  You may or may not have heard about this before…In case you haven’t, here are some facts that you might not be aware of:

• Nearly 500,000 women each year are diagnosed with Cardiovascular disease
• Heart disease is the number one killer of women
• 1 in 3 women die from heart disease

By wearing red today you are showing that you have taken charge of your health. Help make others aware by showing them steps they can take.

• Eat Well
  • Fruits or vegetables
  • Fiber-rich, whole grains
  • Lean meat, fish or skinless chicken
  • Fat-free, 1 percent fat, and low-fat dairy products
  • Foods broiled, baked, grilled, steamed or poached
  • Foods low in saturated and trans fat, cholesterol, sodium, and added sugars.
• Stay Active
  • Find an activity you enjoy and have fun.
  • For women of any age, the AHA recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity each week
• Watch your weight
  • Keep portions smaller than your fist.
  • Start every meal with a filling food, like soup or salad, or drink a glass of water.
  • Use a food log to keep track of what you eat. You may be surprised at what you’re eating.
  • Each week, enjoy a couple of new fruits, vegetables, or fiber-rich, whole grains.
• Visit your doctor
  • You can reduce your risk of heart disease by starting your heart disease screenings now. Here are the tests you should have:
    • Weight and BMI
    • Waist Circumference
    • Blood Pressure (every office visit or at least every 2 years – if blood pressure is less than 120/80 mmHg – more often if you have a higher risk)
    • Cholesterol (“fasting lipoprotein profile” to measure total, HDL and LDL cholesterol, and triglycerides)
    • Screen every 5 years for normal risk people; more often if any of the following apply to you:
    • Total cholesterol above 200 mg/dL
    • Your HDL (good) cholesterol is less than 50 mg/dL
    • LDL (bad) cholesterol above 100 mg/dL
    • Triglycerides 150 mg/dL or higher
    • You have other risk factors for heart disease and stroke
    • Heart Exam This includes checking your heart rate, pulse, breath sounds, heart sounds skin color, and checking for swelling in arms or legs.
    • Fasting Blood Glucose (need to get a baseline by the time you’re 45, and may be required more often if you are pregnant, overweight, diabetic or at risk for becoming diabetic)

I know that most of you who read and/or write a fitness & food blog are healthy but, for those in your life who aren’t as healthy they can be sent the link to this website. On this website they have a lot of great tools and tips you can use for changing your diet, improving your cholesterol levels and how to become more physically active. Check it out

It’s also FAVORITE FRIDAY! Today I wanted to give you my favorite songs to run to… For me it’s all about the music, if I don’t have music I honestly cant work out and will immediately leave the gym. If I have music thats fast paced I run fast – its as simple as that. Below is a list of my favorite 60 minute cardio workout tunes.

Favorite Songs to Run To: 60 minutes

1. I Wanna Dance With Somebody 4:53 Whitney Houston
2. The Pretenders 4:30 Foo Fighters
3. Black & Gold [Remix] 6:44 Sam Sparro
4. Misery Business 3:23 Paramore
5. Raindrops (Encore Une Fois) 2:55 Sash Feat. Stunt Raindrops
6. Bleed It Out 2:47 Linkin Park
7. World Hold On 3:17 Bob Sinclair
8. Untouched 4:10 The Veronicas
9. Calabria 2008 3:53 Enur Feat Natasja
10. Cheerleading Mix 0:56 Britney Spears Cheerleading Mixes
11. Ecstasy 4:21 ATB
12. Lose Yourself 5:32 Eminem
13. Motown Philly 3:58 Boyz II men
14. Stronger 3:23 Britney Spears
15. Stereo Love 5:21 Edward Maya ft. Alicia

What kind of music do you listen to when you run? Or do you not listen to music at all?

I saw this article today on someone’s Facebook page… They are running in a race on Saturday morning that is sponsored by Krispy Kreme – They run 2 miles, eat 12 doughnuts and then run 2 miles back all under 1 hour!  Ok first off, I’ve never heard of running 4 miles and GAINING weight! Second of all I honestly don’t think I could eat a dozen doughnuts and then run… It’s all for a good cause so kudos to the 7,500 runners who are participating in taking down the 90,000 doughnuts this year.  Would you ever participate? You can read about the race here!

Challenges: (Sorry I keep slacking and have to do 2 in 1 day!)

Day 8: A place you’ve traveled to

North Carolina

Virginia Beach

Las Vegas

West Virginia

Orlando

Virginia

Honduras

Riviera Maya

Bahamas

Cancun

Boston

New York

Philadelphia

Washington DC

Cocoa Beach

Jersey Shore

Hoboken

Ocean City

West Palm Beach

Miami

Atlantic City

Whoopsies… I thought it said places you have been and I had uploaded my  20 photos before I realized it said a place you have been. If I had to pick one favorite it would be West Palm Beach…my hometown Beaches, palm trees, warmth… 3 things i’m in dire need for at this moment.
Day 9: A favorite picture of your best friend

My best friend Jessica and I at Sea World in 2000. We have been friends for 11 years now! In 8th grade we hated each other, in 9th grade she spit gum at me (girls are so mean! – not that i was an angel) and after cheerleading tryouts mid 9th grade we became best friends… It’s funny how things work out isn’t it? We’ve been through A LOT together and we’ve always stuck by each others side no matter what. Jessica has truly one of the biggest hearts and is always willing to take someone in, give them loving advice and do whatever it takes to make that person happy. She’s a great mother, a hard-working hair stylist and the best friend a girl could ever hope for… Even though we both have so many things going on in our lives right now and don’t talk as much as we used to, there isn’t a day that goes by that we don’t text each other a picture, a song lyric or an inside joke. That’s my girl and I love  her like she’s my sister ♥

I’m still not feeling good and unfortunately have to cancel my trip to New Jersey this weekend for my boyfriends birthday I really hope to kick the infections I have going on ASAP so it doesn’t ruin my entire weekend. I haven’t worked out since Monday and I’m feeling kind of guilty…

Have a good weekend everyone!

QUESTIONS: Who are you rooting for in the Super Bowl? Would you ever run a race for a good cause where you had to do something crazy like eat 12 doughnuts? Do you run with music? Weekend plans?

PS: This might be my first post without food…sorry! I’ve been one sick girl and haven’t been able to cook AT ALL!

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Tags: best friend, favorite friday, football, heart disease, krispy kreme, music, playlist, pop, race, rap, red, sea world, sick, super bowl, techno, weekend